Can you please give me a hand. At the mo, i'm getting in just under 4000 cals per day, but really need to boost it over 4000. This si my diet:
Meal 1: 6 weetabix/pint of semi-skimmed wmilk
meal 2: 3 white Bagels, marmite and flora margerine
meal 3: Tin of Tuna (130g approx), 2 thick slices of Brown bread and margerine, bowl of salad (lettuce, cucmber, celery, carrot etc)
meal 4: 2 White Bagels, marmite and flora margerine
meal 5: Usually Post workout, 1/2 to 3/4 pint of pure orange juice and an apple
meal 6. Usually a large dinner such as spaghetti bolognese, or potato's, peas etc with either large chicken breast, steak, or side of salmon. This is the only meal of the day, I don't have control of, just eat what my ma makes me. Usually a big meal, so lots of calories here.
meal 7: 6 weetabix with 1 pint of semi-skimmed milk
5 egg whites, one yolk.
The thing is there's only so much 'plain stuff' I can eat. I was hoping if any of you out there know of a single snack or food type that has large amounts of carbs in them ( not too worried about the protein calories as much)? I was thinking I could stuff more white bread foods down but read that too much white bread induces high insulin levels therefore fat storage. I don't really want to shed out money for snack bar or drink supplements either, just rather normal/natural foods.
P.S. any improvements on my diet, please suggest them.
meal 2 has P: 30g, C: 123g, F: 4.2g isn't that enough? I know it's not heavy, but thought it was okay. Overall i'm only consuming 1g/lb protein.
Meal 4 I guess would be a weaker link, only about 20g of protein and 82g of carbs, 2.8g of fat, so bit weedy. however, this meal is about half hour before training and meal 6 tends to be within half an hour of finishing training, so I get a big calorie hit rich in both carbs and proteins. Maybe I should've been clearer by putting up times.
Obviously, i've increased calories with my growth/weight increase but I've made pretty good gains in the past 3 years on this type of diet. The only changes I can really remeber implementing was increasing carbs.
How can three bagels with marmite and flora equal 30gs protein? My advice would be to ditch the marmite in meal one and instead for cream cheese. Post workout I would definately have a protein shake/ bar straight after, then for meal I would prob have either a can of tuna or some boiled/poached/scrambled eggs with a baked potato or some rice.
Well there's my input.
"Lift big, eat big, rest big"
"Rome wasnt built in a day"
"Go heavy or go home."
The bagels i have here contain 10g protein, 41g carbs and 1.4g of fat per bagel.
It takes me a good half hour to drive from my gym back to my house, so as soon as I get in, I have a large steak, fillet of salmon or chicken breasts along with both quick/slow carbs. Isn't that okay, or is the issuesimply the time of delivery and digestion hence the suggestion of a whey shake etc?
I agree with you on meal four, it needs more to it.
Only bad thing is, I hate cheese unless on a pizza (weirdo I know) so i'll have to have afurther think.